Jan 16

Jan 16 When Overwhelm Turns Into Procrastination (And What Your Mind Is Really Trying to Tell You)

There’s a feeling that many of us might know too well right now.

You sit down with every intention of making a start — on the email, the project, the idea that’s been nudging you for weeks. The kettle’s just boiled, your notebook is open, and you’ve even set the nice pen aside, the one that’s supposed to make you feel organised and capable.

And then… nothing.

Your mind fogs, your chest tightens, and suddenly the task you could do becomes the task you can’t. So you get up. Put a wash on. Scroll for a bit. Reorganise a drawer you didn’t care about an hour ago. And all the while, the quiet fear begins to creep in:

Why can’t I just get on with things?

What’s happened to my energy/mind/motivation?

What’s wrong with me?

If this feels familiar, you’re not alone — and you’re not failing.

You’re overwhelmed. And your procrastination is not the enemy.

It’s a message.

What Overwhelm Really Is (And Why It Feels So Big)

We tend to think overwhelm is about having too much to do. But the science tells a slightly different story: overwhelm is what happens when the demands on your mind and body exceed the resources you currently have.

It’s not a character flaw. It’s a capacity mismatch.

When your nervous system feels under-supported — too many tabs open in your brain, too many emotional pulls, too little rest — your body responds as if something unsafe is happening. Clarity disappears. The thinking brain goes a little offline. Everything feels urgent or impossible.

And procrastination?

That’s simply your mind stepping in to protect you.

Why Overwhelm Turns Into Procrastination

Procrastination is often painted as laziness or lack of willpower. But psychologically, it’s something much more useful: a coping mechanism.

When a task feels too big, too unclear, too emotionally charged, or simply beyond your current energy levels, your brain moves you toward something that feels safer.

It’s a self-protective pause.

And the moment you understand procrastination this way, something can begin to shift. You realise you’ve been blaming yourself for a very human biological response.

This reframing alone can bring enormous relief.

How to Support Yourself When You’re Overwhelmed and Procrastinating

Below are some gentle, practical steps that can help you understand what’s happening and begin to find a calmer, more sustainable rhythm.

1. Name what you’re feeling

Before you do anything else, take a moment to acknowledge your emotional state.

Try asking yourself:

“What’s the emotion underneath my procrastination?”
“Where do I feel this in my body?”

Giving your feelings a name — overwhelm, worry, fear of getting it wrong — helps calm the nervous system. Research shows that naming emotions reduces the intensity of what you feel.

Start there.

2. Reduce the load your mind is carrying

When everything is swirling in your head, even the smallest task feels enormous. Try externalising your thoughts:

Make a list of the things weighing on you
Circle the ones that genuinely matter this week
Cross out the ones that belong to someone else’s expectations

Sometimes clarity isn’t about doing more. It’s about seeing clearly.

3. Shrink the task until it feels human-sized

Most of us don’t procrastinate because we don’t care. We procrastinate because the task feels too big.

Ask yourself:

“If this were 10 times smaller, what would the first step be?”
“Could I spend 2 minutes beginning?”

Two minutes is all you need to break the freeze.

4. Match the task to your energy

Not all tasks are for all moments. If you’re exhausted, scattered or emotionally stretched, your brain simply isn’t ready for high-focus work.

Try asking:

“What kind of energy do I have right now?”
“What task fits this energy? What would be a compassionate win?”

We make better progress when we stop fighting our natural rhythms.

5. Ask: What is this procrastination protecting me from?

Sometimes procrastination hides a deeper fear:

What if I fail?
What if I succeed?
What if it’s not perfect?
What if I disappoint someone?

There is almost always something else going on beneath the delay. Try to see what would happen if you listen to what’s behind it.

6. Create a sense of safety before you begin

If overwhelm is a nervous system state, your first job isn’t action — it’s support.

Try one of these:

A slow exhale (longer out-breaths calm the body)
A walk around the block
A glass of water and a stretch
Asking someone to co-work with you for 10 minutes
Putting on music that makes your shoulders drop

When your body feels safer, your mind follows.

You Are Not Behind. You Are Overwhelmed.

We often blame themselves long before we recognise that we are depleted.

But procrastination isn’t a moral failure — it’s a sign your system needs support, tenderness, and time.

Burnout doesn’t happen because you’re weak.

It happens when you’ve been strong for too long without enough nourishment.

But your system can recover. You can feel steady again.

If you’ve recognised yourself anywhere in this, coaching can give you space to breathe, think clearly, and rebuild confidence in a way that feels gentle and grounded.

In our emotions-focused coaching sessions, we help you: